MTRW: Upper Arm Beauty

Hello, Continuing on the topic of showing off I think you would like to complete the jeans with a sexy shirt or spaghetti straps for ladies. So here it is – At Arm Length MTRW with a strength-cardio theme of the day – Speed Rope.

Warm up.

Perform 4 sets of each exercise in a superset back-to-back without a break  | 20-25 reps per set with an exercise using a weight – this month is the endurance building cycle | max rep for body weight exercises | 1 min for strength-cardio plyo exercise

Superset 1:

  • Chin ups
  • Speed rope

Superset 2:

  • Decline narrow push-ups
  • Speed rope

Superset 3:

  • TRX bilateral biceps curl
  • Speed rope

Superset 4:

  • TRX bilateral triceps extension
  • Speed rope

Superset 5:

  • Pulley biceps curl
  • Speed rope

Superset 6:

  • Pulley triceps press-down
  • Speed rope

Abs Bonus Round:

Set your Gymboss interval timer for 2 intervals and 8 round | 10 sec for 1st round and 1 min for second | perform exercises back to back-to-back with 10 sec to switch up

  • Stability ball windshield wipers
  • Raised leg crunch*

Exercise Breakdown:

Raised leg crunch: Lie down on a mat and place your legs on a stability ball forming a 90 degree angle. Make sure your shoulders are wide open and you are not putting pressure on your neck and just raise your shoulder utilizing your transverse abdominals no help from legs, shoulders, neck, or arms. Find a spot ion the ceiling to help you focus and to prevent you form rounding your back. Inhale and crunch and hold for 3 count, then exhale and repeat.

Stretch. And do not forget that protein shake or a banana and nuts so you can fuel those muscle and see your hard work pay off.

I hope you enjoyed this post. Have a great day.

Svetlana

Esse Libere Fitness – Free To Be Fit

Click on the image-links below to get your Gymboss interval timer or your LifeLineUSA  speed rope and take your workouts to a new level: